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The Complete Beginner’s Guide To Diet & Gym Supplements

Gimnasio Turre is the town’s friendliest community based gym and fitness studio.

At Gimnasio Turre, we believe that your Health and well being are an essential part of your fitness regime. We feel that supplements just like nutrition should be managed effectively and should not be abused or be a substitute for a fresh based nutritional diet. Gimnasio Turre can help you with the implementation of supplements and we only recommend supplements that we have personally used and can say we see effective & positive results from.


Once you have established effective training and nutrition routines, incorporating a well-planned supplement regimen can significantly boost your efforts in gaining muscle, increasing strength, and achieving a lean physique. However, navigating the supplement industry can be daunting due to the abundance of misinformation and exaggerated claims. Before succumbing to the allure of the latest pre-workout trend or the promises of rapid muscle growth from questionable sources, take the time to delve into this guide. It contains all the necessary information to set you on the right path.

Rest assured, we won’t endorse unaffordable products. Some of the most beneficial supplements can be obtained naturally from whole foods. The following supplements, whether derived from whole foods or manufactured sources, form the essential foundation for optimal nutrition, enabling you to sculpt your best body ever.

To help with this we use only the best supplements available to us.

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Whey Protein

Milk contains two primary types of protein: whey and casein. Whey, comprising 20% of milk protein, is soluble and boasts unparalleled popularity as both a protein powder and a supplement. The reason for its dominance is simple: it promotes the development of lean muscle mass. No other protein digests as quickly as whey, delivering amino acids to your bloodstream within 60–90 minutes. This rapid digestion triggers muscle-protein synthesis, kickstarting muscle growth—a crucial factor, especially during workouts when muscles are primed for development.


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Whey protein offers an additional advantage—it is the richest source of branched-chain amino acids (BCAAs) among all nutritional proteins. These three amino acids play a pivotal role in muscle growth and serve as a fuel source for your muscles. Moreover, whey protein contains special peptides that facilitate vasodilation, increasing blood flow to the muscles and hastening the delivery of amino acids.

To optimize results, it is crucial to consume whey protein before and after workouts. In a study conducted by Victoria University (Australia), subjects who consumed whey protein, creatine, and glucose immediately before and after training for ten weeks experienced an 80% greater increase in muscle mass and approximately 30% greater increase in muscle strength compared to those who took the same supplements in the morning and evening. Notably, the former group also witnessed fat loss, while the latter did not.

Recommended Dosage: Consume approximately 20 grams of whey protein upon waking, within 30 minutes pre-workout, and again within 30 minutes post-workout.

Whey pro Supplement


Considered one of the most extensively researched and effective supplements available, creatine has garnered widespread acclaim. Numerous studies confirm that creatine can lead to a 10-pound increase in muscle mass and a more than 10% boost in muscle strength. While some may claim that creatine merely results in water weight gain, this perspective overlooks a crucial aspect. Creatine increases water content within muscle cells, stimulating muscle protein synthesis and promoting authentic, long-term muscle growth. Additionally, creatine provides an immediate energy source for muscle contractions during workouts, making it a critical component for muscle cells. This increased energy availability enables you to perform more repetitions with a given weight, leading to enhanced muscle strength and size over time.

Recommended Dosage: The dosage depends on the form of creatine you use. Generally, take 1–5 grams of creatine before and after workouts, alongside whey protein. If you opt for creatine monohydrate, a loading phase for the initial five to seven days is advisable. During this phase, consume 5 grams of creatine four to five times daily with meals. On workout days, take two of these doses pre- and post-workout. After the loading phase, maintain a 5-gram dosage both pre- and post-workout.

Fact: Research demonstrates that taking creatine both before and after workouts significantly increases muscle size and strength.

Casein Protein

In contrast to whey protein, casein protein digests slowly within the body, with amino acids released over a period of up to seven hours. Incorporating some form of casein before bedtime is recommended, whether through a protein shake or whole foods like cottage cheese or Greek yogurt. Despite its slow digestion, multiple studies reveal that adding casein to post-workout whey protein enhances muscle growth beyond what can be achieved with whey alone. While whey swiftly initiates muscle protein synthesis, casein reduces muscle protein breakdown, which typically increases after workouts. An easy way to introduce casein post-workout is by mixing whey with milk, as milk is an excellent source of casein.

Recommended Dosage: Combine 20 grams of casein with your 20 grams of post-workout whey protein and consume an additional 20 grams before bed. Alternative options include mixing whey protein with approximately two cups of low-fat milk or one cup of Greek yogurt. Another option is to consume your whey protein shake alongside a cup of cottage cheese.


Branched-chain amino acids (BCAAs) consist of leucine, isoleucine, and valine. Among these three, leucine holds particular importance for muscle growth due to two primary reasons. Firstly, leucine activates muscle-protein synthesis in muscle cells, fostering greater potential for muscle development. Secondly, leucine elevates insulin levels—an anabolic hormone released by the pancreas—which facilitates the transportation of glucose, amino acids, and creatine to muscle cells. Leucine also diminishes muscle protein breakdown while increasing muscle protein synthesis. Although leucine takes center stage, all three BCAAs are essential, as muscles can directly utilize them as energy sources, particularly during workouts. This allows you to train harder and experience reduced fatigue. Consequently, BCAAs are beneficial throughout the day for individuals aiming to maximize gains. Consume them before workouts for energy, after workouts for improved recovery and muscle growth, and first thing in the morning to prevent muscle breakdown and promote an anabolic state in your body.

Recommended Dosage: Consume 5 grams of BCAAs upon waking, within 30 minutes of commencing your workouts, and again within 30 minutes post-workout.

Fact: BCAAs directly contribute to muscle growth. For optimal results, consume them in the morning, pre-workout, and post-workout.

Fast Carbs

During your training sessions, glucose acts as the primary fuel source, derived from glycogen stored within your muscle fibers. To ensure ample energy for subsequent workouts, it is crucial to rapidly replenish muscle glycogen. Failure to do so compromises the amount of glycogen stored in your muscles for future workouts, resulting in decreased energy and strength levels. Following workouts, it is essential to consume rapidly digesting, high-glycemic carbohydrates. The fastest option is Vitargo, a complex carbohydrate. The next best choice is dextrose, which is essentially glucose—the primary component of blood sugar and glycogen. If you prefer not to purchase a dextrose/glucose powder supplement to add to your post-workout shake, some candies predominantly consist of dextrose. Notably, Wonka Pixy Stix are pure dextrose, while other suitable options include Wonka Bottle Caps, Wonka Sweetarts, and Haribo gummy bears. Slightly less sweet but equally effective options include white bread and white potatoes.

Recommended Dosage: Aim for approximately 40–60 grams of fast-digesting carbs within 30 minutes after completing your workouts. If you mix your whey protein with milk, keep in mind that each cup of milk provides 12 grams of sugar.

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